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Posts Tagged ‘Healthy Holidays’

 

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“It’s just what I do this time of year,” is what I hear often as a health coach. Yet year after year, pounds accumulate and we feel sick, tired, and disappointed as we approach a New Year with those 5-10 extra pounds.

Understanding habits is a great way to pinpoint what we are doing to sabotage ourselves. Brad Lamm in his book “Just 10 Pounds” describes 6 Eating Habit Styles. Maybe you will recognize yourself in one or two of them.

Then for each one I will give a strategy to get you back on track. Don’t’ worry if you identify with more than one.  If you’d like to take the quiz email me at diana@zestylifenyc.com.

  1. The Emotional Eater: In this style, a person uses food as comfort. We eat when we are happy, sad, or bored… and everything else!  The foods tend to be comfort foods:  like macaroni and cheese, meatballs and gravy, grilled cheese sandwiches, or cookies. Can you relate?

The problem occurs when you notice you are gaining weight and not feeling good about it.

Tip:  Become aware of what  foods you reach for and how many calories the foods contain. Either replace them with foods that have less calories (low fat cheese) or eat a smaller portion size.  For a grilled cheese sandwich, have half a grilled cheese for half the calories.  To lose one pound of fat, we have to eat 3,500 calories less (or burn it off with exercise).

  1. The Habitual Eater: This is a person who is good with structure and sticks with it until they have an emotional  trigger.  They are not flexible when problems arise, like with time restraints and responsibilities and do things like skipping meals, eating fast foods, or they eat that brownie everyday at 4pm.

Tip: Take an organized approach to meal planning. Use a guide like portion control. Imagine a hand as a way to do meal and snack planning.  My clients love this. It gives them a visual to plan their weekly food.  For example, a fist is one cup or 200 calories of pasta or rice. On a 1500 calorie diet, you are allowed one fist per meal. So make a pan of rice and divide it into 5 portions in the refrigerator for the week. You can do the same for protein like chicken. The palm of the hand is 3 ounces or 150 calories.

  1. The External Eater:  External  cues are all around us in NYC, restaurants, windows, grocery stores and at holiday party settings. It can be difficult to say no. Since the external eater is visual, take a few moments each day to visualize yourself in that little black dress or your favorite slacks. What weight do you want to be? Weekly, keep track of those numbers.

Tip: When you go to a holiday party, decide ahead of time to pick foods that will support your desire to keep slim. It’s a habit! When at a party pick vegetables, eat fruits and protein (cheese, hummus) that  will keep you fuller longer. If you are full you are less likely to be tempted.

  1. The Critical Eater: This person is knowledgeable about dieting and exercise but can become obsessive about dieting rules. It is all or nothing thinking. They have forgotten how to enjoy food and are very hard on themselves if they make a mistake.

Tip:  Focus on what foods you want to enjoy and take the focus off “bad” foods. Enjoy cooking, even if just once a week cook a dish that is healthy but tasty. It could be for friends. Find the joy in healthy cooking and eating with friends.

Here is a good resource for “good-looking”, healthy, and delicious foods. I use a lot of their recipes.

  1. The Sensual Eater: Is the person who really appreciates food and loves every bite and does not say no.  They enjoy every bit of pasta, lobster, and sauces.  This can really add calories and weight.

Tip: At a restaurant, share a meal.  After every bite, drink a glass of water to reduce the addictiveness of the flavors. Begin to shift to cooking that will give you a broader range of tastes.  Soups are a fabulous example. Add 3 or more vegetables, broth, chicken or tofu and some pasta with herbs like sage and tarragon.  Flavorful, and you are creating a broader range of flavors for the taste buds.

  1. The Energy Eater: Is the person who listens to their hunger and feeds the body as necessary. But many people reach for more fast acting carbohydrates like breads, crackers, and granola bars which cause more hunger (because of an insulin spike)  and they tend to unknowingly eat too many calories.

Tip: Eat 3 meals and 2 snacks per day. Limit fast acting carbs, and emphasize slow carbohydrates like vegetables, fruits, and non starchy grains (Quinoa). Stamina foods are protein and fats. Eat protein at every meal.  Protein can be nuts, low fat cheese, cottage cheese, tofu, rice and beans. Avocado is a fabulous fruit/fat for energy people. It will fill you up and is good source of the right kind of fat.

A great snack is 1/8 of an avocado  crush and spread over whole grain crackers.

It’s very important to start your day with a breakfast of 24 grams of protein. Your body has been fasting all night. I find smoothies to be an easy and convenient way to be sure to get the day off to a fabulous start and have fewer problems with cravings.

Set the stage for a fabulous New Year and new you with self knowledge and a shift in habits.  I always say, “Where there is a will, there is a waistline!”

NOW is the time to prepare for your healthy 2016! Contact me for details – the Fresh Start Cleansing program begins on January 11th.

E-mail diana@zestylifenyc.com

Call or text 216-526-5496

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Live Life With Zest,

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As 2014 comes to an end, it is a great time to refocus on how to create more vitality in your life. The best gift I can give you this holiday season is to help you with that.

To do that, we need to put it at the top of our to-do list. It is so easy to say, “well I can’t go to the gym, I have to finish work.” The reality is that a workout could actually increase your productivity!

These are five ways surprising ways to get your body operating at its full potential.

1. Reboot your body in a healthy way. All you need is five easy days to undo the damage stress does to your health and metabolism. It takes just one canister of a Shaklee 180 Smoothee and one box of Shaklee Vitalizer. There is also a Detox tea that will enhance the process and you can use that everyday (one canister of Shaklee Orange Performance and Shaklee 180 Energizing Tea).

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We are starting this program on December 8th. Email me for more questions or to get started! This is a comprehensive, inexpensive way to reboot your body.

2. Invest in your brain health. Stress, poor nutrition and lack of exercise can affect your memory, focus and concentration. This can greatly affect your productivity.

Our brains begin to shrink by age 20 and this process gets worse from age 40 on. But there is good news: from brain research with stroke patients, we learned that the brain can repair. Check out an inspiring story about a scientist’s discovery when she had a stroke.

Consider incorporating Mindworks, NEW from Shaklee into your supplement program because it increases circulation to the brain. Shaklee research is showing that in a two year study that a group using mindworks had a 30% reduction in brain shrinkage. See Shaklee CEO Roger Barnett on the Dr. Phil Show as they discuss tips for better memory, and how multitasking actually affects your ability to remember things and reduces your productivity.

3. Exercise. Did you know that just 30 minutes of exercise every day can add three quality years of life? It’s not about being a fitness nut or having great abs, it’s about moving, and not being sedentary for more than five hours per day. It’s really as simple as that! Get up and walk around the office, up and down the stairs, around the block during your lunch hour, or even stretching while watching TV.

4. Meditation. If you’re comfortable with the non-judgmental time you spend with yourself, it translates into how you judge other people and events in your life. So, it improves your relationship with yourself and others, which is vital to your health and happiness.

5. Reduce inflammation and pain. By doing this, you can increase energy and lengthen your telomeres (a biomarker of overall health status). In a controlled study, Shaklee Vivix was shown to stop the rise of inflammatory markers after eating an unhealthy meal. It’s the ultimate anti-aging because it increases energy, reduces inflammation and slows aging on a cellular level.

Live Life With Zest,

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 destressed to Zest

Stop the cycle of being a stressed-out professional so you can enjoy your vacation days at the beach, dancing, hiking or skiing instead of at home sick watching I love Lucy reruns.

The key is to protect your immune system!

When our immune system is strong we can avoid being sidelined by colds and flu (especially during the stressful Holidays!)

Here’s a few tips that I give to my clients:

*Problem: Congestion wakes Jan up

Jan is a real estate professional who works long and irregular hours. Lately she hasn’t been able to breathe at night and feels a little under the weather. She keeps waking up at 3 am because of this and hates her sleepless nights.

*Solution:

–   6   Defend and Resist (Echinacea)

– 3  Shaklee Sustained Release Vitamin C

– 3  Formula I  (for immune system)

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Within 10 minutes of taking these Jan was able to breathe again and slept like a baby. Click here to learn more Immune Support

 *Problem: Stomach pains
Theresa is an entrepreneur outside of her 9 to 5 job plus she is going to school AND has three children.  To say she’s busy is an understatement.  She has been having severe stomach problems after she eats which she really doesn’t have time for.

*Solution:  Takes 3 Stomach Soothing Complex and within 20 minutes of eating

-Take Ez Gest, Alfalfa and the Optllfora system so that it doesn’t happen again.

After trying this for a month Theresa says how great her stomach feels!    Click here to learn more Digestive health

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 *Problem: Coming down with “IT”

Eileen is self employed which mean if she gets sick she doesn’t get paid.   When she felt a cold coming on I recommend…

*Solution:

-3 Shaklee Sustained Release Vitamin C

-4 Nutriferon

– 3 Garlic and drank it with Stomach Soothing Complex tea.

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After a day of this Eileen was symptom free and ready to build her empire again!

Click here to learn more Immune support

*Additional Solution: (To help not get sick in the first place!)

-Take the Vitalizer and Nutriferon daily

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Extra ‘Zest Tip’  for less stress and immune system health:

Maintain, don’t gain this holiday season!

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– Replace one meal a day with a yummy Cinch shake to cut calories yet get all your vitamins and minerals and keep you full.

In “Diabetes Weight Loss,”  Jill Weisenberger, MS, RD, CDE, research studies show that dieters who use one or more HEALTHY meal replacements (Bars or shakes) lose more weight than with traditional meal plans.

Adding these products in your Zest for life medicine cabinet will help you have a healthy and happy Holiday season!

Cheers

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